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Free Weekly Workout
Strict Pull-up Progression: 5,4,3,3,2
Rest as needed then,
As Many Rounds As Possible (AMRAP) in 10:00 of:
9 Power Cleans (135lb. / 95lb.)
60 Double Unders or 120 Weighted Jump Ropes
6 Chest to Bar Pull-ups
Justin is Athlete Of The Week
Congratulations to Justin who was recognized as Athlete and Coach Of The Week at CrossFit Amundson. The most common expression from people when they mention Justin is, “I love that guy!” Justin indeed captures the heart and soul of our gym in his kindness, compassion, encouragement, and selfless-service to others. Take for example the recent Water Warrior Competition: After CrossFit NorCal’s team-members left Austin (same person who completed Justin’s Level I CrossFit Course) at the start line of the final foot-race all alone, Justin volunteered to be his partner for the team-race. Justin’s incredible speed in the sand and water, even though he had dried off and was wearing jeans (see photo above) was enough to secure the 2nd place victory for CrossFit NorCal. Now that is pure CrossFit Amundson! In addition to his athleticism, Justin is a great Coach who cares deeply for the Athletes in our gym. Today is also Justin and Bri’s 4 year anniversary! Congratulations Justin on all your success!
CAMP (8:00 AM – 9:00 AM at HQ)
One Minute “On” followed by One Minute “Off” at the following stations:
Concept 2 Rower (Every Calorie Counts!)
Wall Ball (20lb. / 14lb. )
Kettlebell Sumo Deadlift High-Pull (53lb. / 35lb.)
Complete up to Two Rounds with 3:00 rest between rounds.
Light WOD (5:00 PM – 6:00 PM at Krav Maga)
Tire Flips & Tire Pulls, 5 to 7 repetitions
As Many Rounds As Possible in 4:00 of,
Run 200 Meters or 150 Jump Ropes
10 Super-Strict Pull-ups (Use a Band!)
Russian Kettlebell Swings (35lb. / 25lb.) Maximum Repetitions
Note: Complete up to three rounds of this workout. Rest as needed between rounds.
Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)
Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)
Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)
Your Wife is Not Your Sister
Drawing on the experiences of love lessons learned the hard way, Greg Amundson offers insight into the unique relationship between a husband and wife. Best known for his worldwide CrossFit Goal Setting Course and extensive Law Enforcement career, Greg now opens his heart on the mistakes he made during his marriage to the most beautiful woman in the world.
Forging Elite Leadership
After surviving SEALFIT’s Kokoro Camp, Greg Amundson outlines a leadership model based on the physical modalities of CrossFit training.
“I’m leaving on a jet plane. Don’t know … .”
Lying on our backs, covered in wet sand, our heads pointing towards the ocean in the middle of the night, a large wave crashed over Tommy Hackenbruck and me, pulling us deeper into the frigid Pacific waters. As soon as we resurfaced, Tommy and I re-locked arms and continued in harmony, “Don’t know when I’ll be back again!”
I was freezing cold, hungry, tired, chafed from sand drills and incredibly sore, and I faced the dark truth that I had over 30 more hours of torment ahead of me. However, as Tommy and I sang our favorite John Denver song at the top of our lungs, there was nowhere I would have rather been than at Kokoro Camp No. 12.